Archive - March 2015

Sorry I didn’t get to blog for you guys yesterday. I was busy all day! Here’s a few recipes for you!

Honey Balsamic Brussels Sprouts

½ lb Brussels sprouts

1 TBSP EVOO

3 TBSP balsamic vinegar

1 TBSP honey

1 tsp garlic powder

1 tsp cayenne pepper

salt and pepper

Preheat oven to 450 degrees. Line a baking sheet with foil and spray with non-stick cooking spray. Halve the Brussels sprouts. Place in a mixing bowl and add in the olive oil, balsamic vinegar, honey, and spices. Toss with until fully coated. Spread the Brussels sprouts onto baking sheet. Bake for 20 minutes, or until golden brown. Enjoy!

…and tonight for dinner…

Simple Beef and Broccoli Stir Fry

5 lbs. thinly sliced sirloin

4 TBSP coconut aminos

4 TBSP red wine vinegar

3 TBSP chicken broth

4 cloves garlic

1 tsp tapioca flour

1 tsp honey

1 TBSP ginger

1/2 tsp sesame oil

1 head broccoli

4 carrots

3 TBSP coconut oil

Toss the sirloin in a small bowl with 1 TBSP each of red wine vinegar and coconut aminos. Let marinate for 15 minutes at room temperature. In another bowl, whisk together 3 TBSP each red wine vinegar, coconut aminos, and chicken broth. Stir in the garlic, ginger, tapioca, honey, and sesame oil. In a separate small bowl put 1 tablespoon of water. Keep it next to the stove.

Melt 2 TBSP of coconut oil in a large skillet. Place the steak in the skillet. Cook for 1-2 minutes per side, and then transfer to a bowl. Add the remaining tablespoon of coconut oil to the skillet. Stir in the broccoli and carrots, cook for 2 minutes. Add the water to the skillet and cover with a lid. Let it cook for 2-3 minutes, then remove the lid and cook until all of the water has evaporated. Add the garlic mixture to the vegetables and stir. Add the beef back into the pan and toss until the sauce thickens and everything is coated. Serve hot.

How is everyone doing with their meal prep? I’d like to hear about it…tweet me @paleYoblog! I’ll write about my trip to Woodstock later. Love, Peace, and Paleo Eats.

“We are stardust, we are golden, we are billion year old carbon and we got to get ourselves back to the garden.”

Melt the coconut oil in a large pan over medium heat. Dice the onion and add it to the pan. Cook for 5-6 minutes. Slice the bell pepper thin and add it along with the minced garlic, minced ginger, and salt, then stir to combine. Cook for an additional minute. Add the curry paste to the pan and cook for about another minute, stir to coat the other ingredients. Add in the coconut milk and coconut aminos; bring to a simmer. Stir in the squash and simmer for 15-20 minutes, or until the squash is soft. Remove the pan from the heat and stir in lime juice. Adjust salt and lime juice to taste. Sprinkle with cilantro and serve.

If you’re making the meals, be sure to send me pics and tweet me @PaleYoBlog!!

“Think a 20 minute work out won’t do anything? Well, it’s sure better than a 0 minute.”

Nothing will ever compare to soup you make at home from scratch. No Campbell’s can stands a chance, in my honest opinion.

Homemade Cauliflower Soup

2 TBSP EVOO

1 small onion

1 large head of cauliflower

4 C. chicken stock

1 tsp cilantro

1 tsp turmeric

1/2 tsp cumin

1 C. full fat coconut milk (add more to make it creamier)

2 TBSP fresh parsley

Salt and pepper

Preheat the oven to 400 degrees. Chop the onion and cut the cauliflower into florets. Spread out on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 15 minutes. In a pot, combine the cauliflower and onions with the chicken stock. Stir in the coriander, turmeric, cumin, and a generous pinch of salt. Bring to a boil for 5 minutes. Turn off the stove, and use an immersion blender to puree the ingredients. Stir in the coconut milk. Add salt to taste. Chop up the parsley and put it on top. Enjoy!

For Breakfast…

Balsamic Green Bean Salad

1 1/2 lbs green beans

1/2 red onion, finely chopped

2 TBSP EVOO

2 TBSP balsamic vinegar

Salt and pepper to taste

Cut the green beans into 2 inch pieces. Bring a pot of salted water to a boil and add the green beans for 2-3 minutes. The beans should be just barely cooked through and still crisp. After 3 minutes, place the beans in a bowl of ice water. This will stop them from cooking, keeping them a little crispy. Drain. Finely chop your red onion and place the green beans and onion in a bowl and toss with EVOO, balsamic vinegar, and salt & pepper. Enjoy!

I feel so accomplished and productive cooking meals everyday! Feeling great. I’m heading to Woodstock this weekend, they have a lot of really healthy places to eat. I’ll write a post about ’em. 🙂

I made sure that this meal plan was easy and would keep you interested. Too often I find that a lot of the 30 day meal plans online are on the difficult side. When someone is trying to make a positive change in their life, this can really turn you off to it. Paleo can be simple and delicious, with a huge return.

How did dinner go? Mine was very messy, but delicious. It was different, I enjoyed it a lot. Eat your leftovers for lunch today.

Today’s breakfast:

Make ’em Green with Envy

6 eggs

Good handful of broccoli

1 C. spinach

4 green onions

1 C. mushrooms

1 ripe avocado

Boil the broccoli to semi-cook it. Chop garlic and slice green onions, finely. Sauté in frying pan. Add sliced mushrooms, cook until soft. Whisk the egg whites. Add spinach and broccoli to the pan. Cover with egg whites and cook. Slice avocado and place on top.

Simple and yummy.

Tonight for dinner is a taco salad! Who doesn’t love tacos?

Taco Salad with Creamy Avocado Dressing

For the salad

2-3 cups shredded romaine lettuce

1/4 cup red onion, diced

3 TBSP sliced black olives

3 green onions, chopped

8 oz. ground beef

1 tsp chili powder

1/2 tsp ground cumin

1/4 tsp garlic powder

1/8 tsp dried oregano

1/8 tsp paprika

Salt and pepper, to taste

For the dressing

1/2 avocado

2 TBSP EVOO

1 TBSP lime juice

1 clove garlic, minced

1 tsp fresh cilantro, chopped

1 TBSP water

Pinch of salt

To make the dressing, blend the ingredients with an immersion blender or regular blender until smooth. Add more water if necessary to reach desired consistency, and taste for seasoning. Set aside.

Cook ground beef with seasonings over medium heat. To make the salad, shred the lettuce, dice the onion, slice your black olives, and chop your green onions. Toss well to combine. Top with dressing to serve.

Zucchinis are definitely one of the most versatile vegetables out there! You can use it as “pasta”, “bread”, fries, shaved as a salad, in muffins, as pizza crust…the list goes on and on. Don’t believe me? Tonight’s dinner will prove it!

Coconut Curry Meatball Sandwich with Zucchini “Bread”

Meatballs

½ onion, diced

½ tomato, diced

4 cloves of garlic, minced

1 egg

2 tbsp coconut milk

2 tsp sea salt

½ tsp black pepper

½ tsp paprika

1 lb. of grass-fed ground beef

Zucchini “Bread” and Coconut Curry Sauce

4 very large zucchinis (1 per sandwich)

1 onion

1 tomato

3 cloves of garlic

1 can coconut milk (ONLY cream off top)

1 tsp sea salt

1 tsp curry powder

lemon juice

Preheat oven to 350 degrees. Line two roasting trays with aluminum foil.

To make the meatballs, mix egg with your tomato, onion, garlic, salt, black pepper and coconut milk. Add the beef and mix with your hands…go ahead and get dirty! Make about 1 1/2 balls and place on your roasting tray. When you fill up your tray, place it in the oven for about 20 minutes, or until they start to brown. Then take your zucchinis and cut them in half lengthwise. Take a spoon and carefully dig out a third of the “guts” on one half, and then only about half on the other. Chop it up and add onion, tomato, garlic, salt, curry powder and add the coconut cream ONLY! Mix everything together and pour it into the scooped out zucchinis. Take your meatballs out of the oven and put the zucchinis in. Bake them for 20 minutes uncovered, then cover with foil for another 10 minutes or so. When you remove the zucchini, put some lemon juice on top. Place your meatballs in the half that 1/3 was scooped out, and place the other zucchini half on top. Slice in half and enjoy!

Recipes like this are fun! You get to think outside of the box. If you make it, take pictures and tweet me @paleyoblog!

Basil: This leaf contains flavonoids that act as powerful antioxidants. It’s also high in vitamins A and K and has a good amount of potassium and manganese. You can grow basil plants on a sunny windowsill throughout the year or grow it in your garden and preserve it by freezing or drying it.

Marjoram: This fragrant herb contains many phytochemicals including terpenes, which are anti-inflammatory. Plus, it has lots of vitamin C and vitamin D.

Mint: Mothers used to offer mint to kids for upset stomachs because it soothes an irritated GI tract. It contains a phytochemical called perillyl alcohol, which can stop the formation of some cancer cells. Mint is a good source of beta carotene, folate, and riboflavin.

Oregano: This strong herb is a potent antioxidant with the phytochemicals lutein and beta carotene. It’s a good source of iron, fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids.

Parsley: Do you ever wonder what’s happened to all the parsley garnish that has been left on plates in restaurants over the years? If only people knew then how healthy it really is! This mild and leafy herb is an excellent source of vitamin C, iron, calcium, and potassium. Plus, it’s packed with flavonoids, which are strong antioxidants, and folate, which can help reduce the risk of heart disease.

Rosemary: Rosemary contains terpenes, which slow down free radical development and stop inflammation. Terpenes may also block some estrogens, which cause breast cancer.

Sage: Sage contains the flavonoid phytochemicals apigenin and luteolin and some phenolic acids that act as anti-inflammatory agents and antioxidants. Perhaps sage’s most impressive effect may be against Alzheimer’s disease by inhibiting the increase in AChE inhibitors.

Thyme: This herb is a good source of vitamin K, manganese, and the monoterpene thymol, which has antibacterial properties and may help protect against tumor development.

Cinnamon: The aroma of cinnamon is one of the most enticing in cooking; just the smell can help improve brain function! It can also reduce blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Cinnamaldehyde, an organic compound in cinnamon (go figure!), prevents clumping of blood platelets, and other compounds in this spice are anti-inflammatory.

Cumin: This spice is rich in antioxidants, which may help reduce the risk of cancer. It also has iron and manganese, which help keep your immune system strong and healthy.

Nutmeg: Nutmeg is rich in calcium, potassium, magnesium, phosphorus, and vitamins A and C. It can help reduce blood pressure, acts as an antioxidant, and has antifungal properties.

Turmeric: This spice is one of the healthiest foods on the planet. Curcumin, a phytochemical in turmeric, can stop cancer cells from reproducing and spreading, slow Alzheimer’s disease progression, and help control weight. In fact, researchers are currently studying curcumin as a cancer fighter, painkiller, and antiseptic.

I’m all for natural remedies…and these seem pretty legit and simple. I buy a lot of my spices from the farmer’s market. I find they are much more affordable than at the grocery store. So get to it…SPICE IT UP!

“Just as food absorbs the flavor of spices, it absorbs the attitudes of those who cook and serve it.”

Tonight’s dinner was pretty good. I’m not usually into chicken thighs…but these were yummy.

Balsamic Chicken with Roasted Tomatoes and Mushrooms

4 chicken thighs

1 1/2 C. mushrooms, chopped

1 medium onion, finely chopped

1-2 TBSP EVOO

3 TBSP balsamic vinegar

Salt and pepper, to taste

2 pints cherry tomatoes

2 TBSP honey

Fresh parsley, for garnish

Preheat the oven to 400 degrees. Place the tomatoes in a bowl and drizzle with olive oil and honey. Spread them out in a baking pan and sprinkle with salt and pepper. Bake for about 25-30 minutes, or until soft. While the tomatoes are roasting, heat one tablespoon of olive oil in a large pan, then add the onions and mushrooms and cook for 10-12 minutes to soften and caramelize, stirring often. In the same pan, make room for the chicken, then season with salt and pepper and place it in the pan. Add the balsamic vinegar, reduce the heat, and cover. Simmer for 30-45 minutes or until the chicken is cooked through. While it’s cooking, spoon the sauce in the pan over the chicken a few times. When you plate, place tomatoes on the bottom, then the chicken thigh, and then spoon the onions, mushrooms, and pan drippings over the chicken.
Garnish with parsley.

Also, need to prep some breakfast! This is actually a good paring, because you can do it the same time you’re cooking dinner since the oven is already on.

Stuffed Breakfast Peppers

2 bell peppers

4 eggs

1 cup white mushrooms

1 cup broccoli

¼ tsp cayenne pepper

Salt and pepper, to taste

Preheat oven to 375 degrees. Dice up your vegetables of choice. In a bowl, mix the eggs, salt, pepper, cayenne pepper, and vegetables. Cut peppers into equal halves and clean them out. Spoon your egg / vegetable mixture into each pepper half. Place on baking sheet and cook approximately 35 minutes or until eggs are cooked to your liking. When they are done, add a little Frank’s Red Hot to the top!

As an added bonus today, I did squats while I was waiting for everything to cook! Speaking of squats…

“So your girlfriend rolls a Honda, playin’ workout tapes by Fonda, but Fonda ain’t got a motor in the back of her Honda.”

My weekend was on the busy side, so I didn’t get to tell you all about my eats! But here we go…we’ll do some catching up.

“Cheesy” Chicken Casserole

2 cups shredded cooked chicken

1 1/2 cups cooked butternut squash

1/2 cup coconut cream (skim from top of a can of coconut milk)

1/4 cup coconut oil, melted

1 heaping cup green peas, thawed

1 TBSP apple cider vinegar

1/2 tsp salt

1/2 tsp oregano

1/2 tsp thyme

1 TBSP fresh parsley, for garnish

In a large bowl, mash the butternut squash. Stir in the coconut cream, oil, vinegar, salt, oregano, and thyme. Then add in the shredded chicken and peas. Place the mixture into a large saucepan and cook over medium heat for 5-8 minutes. Top with fresh parsley.

Then Saturday:

Breakfast

No Bread Bacon and Egg Sandwich

½ TBSP coconut oil

1-2 C. sliced vegetables of your choice

3 eggs

4 slices of bacon

Melt coconut oil in a pan and add vegetables and sauté until soft. Cook bacon in separate pan. Turn heat down on vegetables, flatten veggies, and move from edge of pan. Beat eggs and add them to vegetables. When the eggs cook and pull from edge, cover with lid and cook until top sets. Remove from pan and cut into ¼s. Use one ¼ as the bottom of the sandwich, place bacon on top, and top with other ¼.

Lunch

Leftovers from Friday’s dinner

Dinner

Sausage and Kale Casserole

1 lb. sausage

1 medium spaghetti squash

1 large bunch of kale, de-stemmed and chopped

1/2 red onion, thinly sliced

1/3 cup chicken broth

1/2 cup coconut milk

1 clove garlic, minced

2 tsp Italian seasoning

Salt and freshly ground pepper, to taste

Preheat the oven to 400 degrees F. Cook your spaghetti squash however you usually do, or see previous posts on how I do my spaghetti squash. Then scrape the insides with a fork to shred the squash into strands. Meanwhile, melt the coconut oil in a large oven-safe skillet over medium heat. Add the sausage and brown. Once cooked through, remove to a plate. In the same skillet, add the onion and sauté for 3-4 minutes. Next add the garlic, Italian seasoning, and kale and cook for 2-3 minutes to slightly wilt the kale. Pour in the chicken broth and coconut milk and simmer for an additional 2-3 minutes. Remove from heat. Stir in the cooked sausage. Add the spaghetti squash into the skillet and stir well to combine. Bake for 15-18 minutes, until the top has slightly browned.

Monday’s Breakfast is easy, peasy, lemon squeezy…

Banana Bites

1 banana

almond butter

Slice banana. Spread almond butter. Place in the freezer.

and for Lunch…just leftover dinner.

These were recipes I never made before and I was extremely pleased with how they came out. Let me know what you think! Follow me on twitter @paleyoblog.

“Work so hard that one day your signature will be called an autograph.”

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About Author

Dee

I’m a 34 year old kid at heart. I reached a low point in my life where I felt like I needed to take control before I didn’t have the choice, and that’s when I decided that I needed to change my lifestyle. It’s going to be my life long goal to always achieve optimum health…I am still young after all. Here I am, over one year into my Paleo journey, and I never felt better.